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Our Blog

Thursday 1.26.17 Workout of the Day

By cfpalmbeach | In WODs | on January 25, 2017

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8am Ladies Just Hanging Out

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Strength/Skill Work:

Clean Complex – Every 2 Minutes for 10 Minutes

 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk (Build Each Set)

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“PowerBoat”
For Time: (17 Min Cap)

80-60-40-20

Double Unders S(40-30-20-10 Dubs/200-150-100-50 Singles)
40-30-20-10

Calorie Row S(20-15-10-5 Cals)
20-15-10-5

Power Cleans S(95/65) RX(115/80) RTG(135/95)

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WOD Tips:

-The clean complex today will help you perfect your Olympic lifting technique and feel comfortable from the various positions that are so important to lifting safely and efficiently.  The first set can be lighter, around 50% of your 1 rep max and then try to build from there.  The final set should be tough, but not to the point of failure. 

-For “PowerBoat”, the focus for most people in this workout should be the row.  This is where most of your time will be taken up and it can be drastically reduced by maintaining a high power output throughout.  The dubs shouldn’t take more than about 90 seconds each for the first 2 rounds, so scale if needed.  The power cleans should be done in sets of 5 reps or so or possible in fast singles.  Pick a weight that you can do 15+ reps unbroken with, when fresh. 

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